Mediterranean baked halibut is a healthy, satisfying meal that is full of flavor. Tossed with a tomato-olive-onion mixture with fresh garlic and parsley, this meal comes together quick for an easy dinner option.
This halibut recipe is inspired by my favorite “diet” of them all – the Mediterranean diet. Not so much a “diet” but a way of life, the Mediterranean diet is known for promoting longevity by lowering the risk for several diseases, like cardiovascular disease and diabetes. Due to a combination of antioxidants and anti-inflammatory properties, the foods often eaten as part of the Mediterranean diet make it great for preventative health (and glowing skin!).
Halibut fish is a tender white fish that is mild in flavor with a firm yet flaky texture. If you don’t love fish, you may appreciate its mild, slightly sweet taste and meatier texture!
Is Halibut a Healthy Fish?
Halibut contains a variety of essential nutrients including the following:
- omega 3-fatty acids – great for your heart and skin
- magnesium – people often do not get enough of this essential nutrient which helps with a wide range of essential functions such as protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation
- selenium – an antioxidant and mineral that also supports thyroid health
How to Buy Halibut
Halibut season is mid-May to mid-September. When possible, try to look for wild caught-halibut from the Pacific. I love at Wild Alaskan Company for sustainable wild-caught fish. Pacific halibut does have some trace of mercury; Atlantic-halbut should be avoided altogether due to high mercury levels.
Look for flesh that looks white and glossy and even slightly pink. Make sure there are no brown spots. Fresh fish does not have an overly fishy smell.
How to Make Mediterranean Baked Halibut
This dish has 4 main components: the fish, tomato/onion mixture, broccolini (or other vegetable) and a grain. For this dish I love the flavor and texture of quinoa.
- Tomato/onion/olive mixture – First, make the mixture which includes cherry tomatoes, olives, red onions, capers, garlic, olive oil and salt. Rinse the capers which come in a salty brine. If you don’t have kalamata olives, a green or black olive could work as well.
- Prepare the fish – Brush the fish with olive oil and top with salt and parsley. Top with the tomato mixture. See section below for cooking tips. Cod would also be a good alternative fish for this recipe.
- Cook the quinoa – Prep the quinoa according to package directions. Pro-tip is to cook in some low-sodium broth for extra flavor. I think this would also taste great over couscous or farro.
- Steam the broccolini – Broccoli can work well as a substitute but I love the slightly sweet flavor of broccolini.
How to Cook Halibut?
You will heat the oven to 400 degrees fahrenheit and place the halibut in a baking dish after brushing each side with a little olive oil. Season the fish with the salt, pepper and parsley. You will bake the fish for about 15 minutes or until opaque. Baking time may vary based on thickness of the fish. Check the flakiness of the fish around 10 minutes to make sure it doesn’t overtake.
Can I Reheat Halibut?
Personally I feel that most seafood tastes best when eaten immediately. However, this dish will keep in the fridge for 1-2 days. Heat oven to 275 degrees fahrenheit and heat for 15 minutes.
Other Main Dishes You May Like:
Mediterranean Baked Halibut
Topped with a tomato-onion-olive mixture with garlic and parsley, and served over broccolini and quinoa, this healthy meal comes together quick for an easy meal option on busy nights.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Yield: 2 servings
- Category: Seafood
- Method: Bake
- Cuisine: Mediterranean
Ingredients
- 2 6 oz halibut filets
- 1 1/2 cups cherry tomatoes, halved
- 1/4 cup red onion thinly sliced
- 1/4 cup kalamata olives
- 1 garlic clove, thinly sliced
- 1 teaspoon capers, rinsed
- 1 1/2 tablespoons olive oil, divided
- 2 tablespoons chopped parsley, divided
- 1/2 teaspoon fine sea salt, divided
- pepper to taste
- 1/2 teaspoon fine sea salt, plus more to taste
- 2/3 cup quinoa, cooked according to package directions.
- 8 stems of broccolini, steamed
Instructions
- Preheat oven to 400 degrees F.
- In a small bowl, combine the cherry tomatoes, red onion, olives, capers and garlic and 2 teaspoons of the olive oil. Add a pinch of salt.
- Brush each side of the halibut lightly with the olive oil and place in a baking dish. Sprinkle each fillet with 1/4 teaspoon salt and 1 tablespoon chopped parsley. Add the tomato/onion/olive mixture on top of the halibut.
- Bake for about minutes, until the halibut is opaque and cooked throughout. Start checking at 10 minutes to see if its cooked; fish should flake. Cooking time will vary upon thickness.
- Serve over quinoa and broccolini.
Nutrition
- Serving Size: 1 fillet + 1/2 tomato mixture + 1/2 quinoa and broccolini
- Calories: 630
- Sugar: 2
- Fat: 28
- Saturated Fat: 4
- Carbohydrates: 46
- Fiber: 9
- Protein: 47
- Cholesterol: 0